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Tues 7/11/17 – SFS Canberra classes

By Scotty 0

Due to the Capital Challenge there will be no classes on this Saturday or Sunday.

We apologise for the inconvenience, but would love for any help/assistance over the weekend and to of course to cheer on our fellow members as they all dig in and have a go over the weekend.

Please let me know if you could come and help for a few hours at all??

Lifting – 12 mins (wk 3 of 4)
1 Power Clean + 4 Front Squat + 1 jerk of choice
Build to a heavy in 12 mins

Conditioning :
10 Push Presses 43/20kg
10 Alternating Overhead Reverse Lunges 43/30kg
10 Burpees Over the Barbell (anyway)

Accessory: 2-3 rounds
Three sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

author: Scotty


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